Farro, an ancient wheat grain, is popular as a nutritious alternative to common carbohydrates, often praised for its fiber and protein content. However, individuals managing digestive issues, particularly those with Irritable Bowel Syndrome (IBS), must carefully consider its inclusion in their diet. Management of these symptoms often centers on avoiding a specific group of carbohydrates known as FODMAPs. This raises the question of whether this grain contains enough fermentable carbohydrates to trigger discomfort.
What the FODMAP Acronym Represents
FODMAP is an acronym classifying short-chain carbohydrates that are poorly absorbed in the small intestine. The letters stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These molecules are not easily digested by human enzymes, causing them to pass largely intact into the large intestine.
Once in the large intestine, gut bacteria rapidly ferment these undigested carbohydrates. This fermentation produces gas, leading to symptoms such as bloating, distension, and flatulence. Additionally, FODMAPs are osmotically active, meaning they draw water into the intestinal tract.
This influx of water and gas stretches the intestinal wall, which can be painful for individuals with a sensitive gut. The resulting symptoms of gas, pain, and altered bowel habits are why a low-FODMAP diet is used to manage functional gastrointestinal disorders. This mechanism is a direct physical reaction to the presence of these specific sugars, not an allergy.
The FODMAP Status of Farro
Farro is classified as an ancient wheat, specifically emmer, which links it to a high-FODMAP status. The primary FODMAP component in wheat is fructans, a type of oligosaccharide corresponding to the ‘O’ in the acronym. Fructans are polymers of fructose that humans lack the necessary enzymes to break down efficiently.
Because farro is a wheat species, it naturally contains a high concentration of fructans. Testing by the Monash University team, the leading authority on FODMAP research, confirms that farro is high in fructans, placing it in the high-FODMAP category for typical serving sizes. Even small quantities of cooked farro are likely to exceed the low-FODMAP threshold for most sensitive individuals.
The processing of farro, whether whole or pearled, does not reliably remove the fructan content below the high-risk level. Pearled farro has some outer bran removed, which might slightly reduce the overall fructan concentration. However, the majority of fructans are distributed throughout the grain’s structure, meaning the reduction from pearling is insufficient to make a standard portion safe for the elimination phase of the diet.
Managing Farro in a Low-FODMAP Diet
For those adhering to the restrictive phase of the low-FODMAP diet, farro should be avoided due to its high fructan load. Although classified as high-FODMAP, a tiny, tested portion may be tolerated, though this is often impractical for a meal. Accurate information on possible low-FODMAP serving sizes should be referenced through the Monash University FODMAP Diet App, which provides specific, validated gram measurements.
A key challenge in this diet is avoiding “FODMAP stacking,” where multiple small servings of different low-FODMAP foods combine to create a high-FODMAP load in one sitting. Since serving sizes are determined per meal, eating a small, tolerated portion of farro alongside other fructan-containing foods can quickly trigger symptoms. To safely consume a tolerated food, a break of at least three to four hours between servings is advised to allow the gut to process the carbohydrates.
Preparation Methods Are Ineffective
Traditional preparation methods, such as soaking or sprouting the grain, are largely ineffective at reducing the fructan content in farro to a safe level. Research indicates these processes do not consistently break down fructans enough to change the food’s high-FODMAP status. In some cases, sprouting certain cereals can even lead to an accumulation of fructans, making the preparation counterproductive.
Low-FODMAP Alternatives
Individuals following the diet can choose from several naturally low-FODMAP alternatives. Safe grain options include:
- Brown rice
- White rice
- Quinoa
- Millet
These options have been tested and approved for consumption during the restrictive phase. Once symptoms are controlled, farro can be reintroduced in a controlled challenge phase to determine personal tolerance.